WOD

Grand Trunk CrossFit – CrossFit

Warm-up

10 Cal Row/ 6 Cal Ski

then

3 rounds

15 KBS

10 situps

15 lunges

Mobility

box hip stretch

hanging rig stretch or box shoulder…

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

400m Run

20 barbell back rack step ups 45/33

20 Cal Row

20 HRPU
400m run worth 2 reps

Accessory

50 hollow rocks

Bulgarian Split Squats with DB(one in each hand)

15/leg every 2 minutes (rest the remainder of the 2 min)

3 Sets total

Bulgarian split squat

29665 WK Smith Dr.
Suite B
New Hudson, MI
48165